Crossfit Workouts

CrossFit Cardio Workouts without Weights


When you’re just starting with CrossFit, you’ll quickly realize why it’s such a versatile exercise. Nothing prepares you for the unexpected like CrossFit does, and there’s nothing that pushes your harder. It’s a regime that will see you working every muscle in your body and make you feel alive when it’s all over. But you’re just starting out, so what CrossFit cardio workouts can you do that don’t require weights?

The following WODs are aimed at beginner CrossFitters who don’t want to use weights just yet. So, here are some suggestions for CrossFit cardio workouts all newbies can do as they prepare for weights. At the end we’ll share some tips on how to approach a few of the exercises.

Warm up before taking on CrossFit cardio workouts

crossfit cardio workouts

Before getting into the WODs, it’s important to point out that warming up is crucial, especially for beginners. Don’t go into a high intensity WOD without getting your muscles warm and loose first. Secondly, each WOD consists of a round, which is divided between different exercises. If the time limit of the WOD is 15 minutes for example, you have to do as many rounds as possible within the time limit. This is referred to as AMRAP (as many reps as possible).

The First WOD

This is a 15 minute WOD that consists of:

  • 10 V-sit ups
  • 20 Squats
  • 25 Pull ups
  • 85 Jump rope

The Second WOD

Also referred to as “Cindy”, this WOD is 20 minutes and consists of:

  • 5 Pull ups
  • 10 Push ups
  • 15 Squats

The Third WOD

This WOD is known as a hero WOD and doesn’t entail AMRAP. Instead, you want to get the best time after going 3 rounds of:

  • 800m Run
  • 50 Back extensions
  • 50 sit ups

The Fourth WOD

We’re saving the best one for last, because the focus falls on several areas beginners want to pay attention to. This is a 15 minute AMRAP WOD consisting of:

  • 200m Run
  • 50 Jump ropes
  • 5 Pull ups
  • 10 Push ups
  • 15 Air Squats
  • 20 Full sit ups

Some Tips to Keep in Mind

Even though CrossFit is primarily a “push yourself to the limit” workout, it’s not a bad idea to pace yourself according to the time of the WOD. You are not competing at the Games yet, so you are allowed to go at a comfortable pace. Remember, the point is to build strength, flexibility, mobility, endurance etc. and ultimately striving for a higher quality of life. Fifteen minutes doesn’t sound very long, but chances are you’ll be huffing and puffing halfway through. There will be a time when you can push yourself to the limit, but you have to prepare your body for the intensity.

The second tip is aimed at the pull ups. If you don’t have access to some steady pull up bars, or any other pull up support for that matter, you can substitute the exercise with a variation. This variation entails a pulling motion, and you can use anything as long as it works your back, shoulders, forearms and biceps. For example, you can invest in a TRX band, or go as far as tying a rope around a tree.

pull up

The third tip goes to the push ups, or more specifically, having difficulty doing them from the toes. You can opt to do them from your knees instead, but make sure to keep your body straight from your knees to your shoulders as you go down and push up. If it’s still too difficult, try doing them on an incline.

crossfit push ups

For tip four we’re going to focus on the sit ups. Start by planting your heels on the floor about 6 inches away from your butt. If it’s too difficult you can move your feet further away, or alternatively turn it into crunches if all else fails.


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